What oils are better to use for frying, and which ones for salads?

Choosing oil is an important part of cooking. Different types of oils have unique properties that make them suitable for specific culinary tasks. Some oils enhance the taste of fresh vegetables in salads, while others are ideal for frying at high temperatures. Let’s figure out which oils to choose for frying and which for dressing dishes.

Frying oils: withstand high temperatures

When it comes to frying, it is important to consider the smoke point of the oil. This is the temperature at which the oil starts to break down, forming harmful substances and losing its beneficial properties. Oils with a high smoke point and neutral flavor are suitable for frying.

Refined sunflower oil

Smoke point: about 230°C.

This is one of the most popular frying oils due to its availability and neutral flavor. It withstands high temperatures without changing the taste of the dishes.

Olive oil (refined)

Smoke point: about 210°C.

This oil is suitable for sautéing vegetables, meat or fish. However, it is not advisable to use it for deep frying — it is better to reserve this oil for dishes with moderate heating.

Coconut oil

Smoke point: about 200°C.

It is great for frying, especially when preparing Asian dishes. Coconut oil has a slight sweet flavor that can complement the taste of food.

Corn and peanut oil

Smoke point: about 230°C.

These are oils with high heat resistance that are often used in restaurants for frying. They maintain stability while frying and do not impart any foreign odor.

Avocado oil

Smoke point: about 270°C.

It is ideal for frying at high temperatures. This oil has a neutral flavor and high heat resistance, but its price may be higher than that of other oils.

Salad oils: focus on flavor and benefits

Oils for salad dressings are chosen not for their heat resistance, but for their taste and nutritional qualities. They should be aromatic and rich in beneficial substances like omega-3 fatty acids, vitamins, and antioxidants.

Extra Virgin Olive Oil

This oil is first cold-pressed, with a rich aroma and flavor. It perfectly complements fresh vegetables, herbs, and even warm salads. It is beneficial for the cardiovascular system due to its high content of monounsaturated fats.

Flaxseed oil

Flaxseed oil is known for its high omega-3 fatty acid content. It is suitable for dressing vegetable salads and cereals but should not be heated — at high temperatures, it loses its beneficial properties.

Walnut oil

This oil has a rich nutty aroma that pairs wonderfully with cheeses, fruits, and salads. It adds a refined taste to dishes but is also not intended for heating.

Sesame oil

There are two types of sesame oil: light and dark. Light sesame oil is used for dressing salads and has a delicate flavor, while dark sesame oil is more aromatic, with deep nutty notes, and is often added to Asian dishes.

Pumpkin seed oil

This oil has a bright flavor and rich aroma. Pumpkin seed oil is particularly well-suited for dressing salads with greens, potatoes, or raw vegetables.

Grapeseed oil

Another versatile oil suitable for both dressings and moderate frying. Its mild flavor makes it an ideal choice for dishes with bright ingredients.

How to choose oil correctly?

For frying, choose oils with a high smoke point and minimal polyunsaturated fat content, which oxidizes when heated.
For salads, prefer unrefined oils with a rich flavor and composition.
Store oils in a cool place, away from light, to prevent them from losing their beneficial properties.

Conclusion

Using the right oil for each type of cooking will help enhance the taste of dishes and preserve their benefits. Extra Virgin Olive Oil will beautifully highlight the freshness of salads, while refined oils with high heat resistance are better for frying. Experiment with different oils to discover new flavor combinations and create culinary masterpieces!